Exercises

- Goblet Squat (quad/glute): Hold a kettlebell with both hands, just under the chin, elbows down. Perform a squat.

- MB:Medicine Ball

- MB Slam Shuffle: Raise a medicine ball (slam ball) over your head, slam it to the ground, side shuffle out and back, repeat.

- Plank (endurance): Lay face down on a mat. Place yourself in a push-up position on your forearms (hands can either be straight forward or slightly triangulated with elbows under shoulders. Hold position for time.

- Prisoner Squat (endurance): Raise hands behind your head, do a body weight squat

- SB:Stability Ball

- Side Lunge (inner leg): stand feet together, step your right out to the side with only a slight step forward. On an imaginary line the right instep should be in line with the left toes. The toes should remain pointing forward. Flex the right knee while keeping the left leg straight. It should feel like a partial single leg squat. Repeat on the left side.

- Side Plank (strength): Similar to the plank the side plank is as it seems, on your side.

- SMR/FR (Foam Rolling): Self-Myofascial Release, the concept behind foam rolling is placing pressure on tension points in muscle or fascia and causing the mind to release the point of tension.

- Step-up (glute): Choose a step and place your right foot on the step, your right thigh should be parallel top the ground. Put weight in you right heel and lift your body off the ground drawing your left leg up so that that thigh is parallel to the ground (balance). Control the motion as you step down. Repeat with leg leg.

- TRX:anchored two handled strap system for bodyweight exercise

- Walking Lunge (glutes): to find your form, kneel on the ground with your left knee, with your right foot in front of you flat on the ground. The right heel should be directly under the right knee, the right thigh parallel to the ground, the hips should be directly over the left knee with the torso vertical. The weight should be on the heel as you step up out of the downward position. repeat.

- 1-Arm Row: Kneel on a bench with the left knee directly under the hips, torso flat to the ground, left arm straight down to the bench supported on the left hand. With a dumbbell in the right hand perform a rowing motion up.

exercise/equipment library

- Ab Pike (strength): lay on your back on a mat feet facing the ceiling. Place hands straight up toward the ceiling (a weight can be added) arms extended, elbows locked (do not bend elbows to assist with movement...all abs). Proceed to crunch up towards your toes. Adjust the angle of your legs to find the most beneficial position.

- BB: Barbell (the bar used in exercise like squats and bench press)

- Burpee:begin in the standing position, arms at your sides, squat down placing the palms of your hands flat on the ground. Next kick both feet out into a push-up position. Do one push-up, hop both feet back under you, stand up with hands overhead, and jumped into the air. That is one burpee.

- Bicycle Crunch: Lie on your back on a mat, brings knees up to chest withlower leg parrallel to ground, bring hand up to ears (be sure not to pull head into chest), stretch one leg out low to ground touching opposite elbow to knee...alternate for time.

- Big Rope/Battle Rope (total body conditioning):large rope designed for total body exercise.Especially good for cardiovascular and upper body exercise.

- Bosu (instability):dome shaped balance and stability device named for... BothSides Up

- BW: Bodyweight (any exercise performed only using your own body weight)

- Cable Machine: exercise device where plates are pulled by a cable, typically has simple planes of motion unlike a FreeMotion machine.

- Crunch Set (strength):Laying on a mat with knees up and feet flat on the floor (sit-up style position), place hands at sides, palms facing legs, and crunch up lifting the upper back off the mat.

- DB:Dumbbell (individual weights used in exercises like dumbbell bench press.

- FM:Freemotion Machine (articulating arm, stand alone, cable pull device).

- Foam Roll:self myofacial release is the use of an exercise tool to release tension in a muscle.

- Leg Ext (quad): Seated leg extension machine, focuses on the quad

- Leg Press (quad/glute): flat or inverted the leg press is a seated leg machine that allows you to load up weight on a sled on rails that you press with your legs.

- Lunge Set (glutes): Perform a step out lunge, side lunge, then reverse lunge